Teen Guide to Sustainable Period Care: Starting Plastic-Free from Day One
Getting your first period is a big milestone. It can also feel… a lot. There’s the learning curve (what is even happening??), the logistics (what do I use?), and the emotions (am I the only one who’s nervous?). Here’s the good news: you get to start your period story on your own terms—comfort-first, body-safe, and planet-kind. This guide breaks down everything you need to know to build a plastic-free period routine from day one, with practical tips you can actually use at school, on the sports field, at home, and when you travel.
Whether you’re a teen or you’re reading this to help a teen you love, you’ll find options for every body and every budget, with zero shame and lots of real-world tips.
Why Start Plastic-Free?
Most conventional pads and applicator tampons contain plastics, synthetics, and chemical additives. Over time, that adds up—to waste in landfills and to expenses from buying disposables every month. Plastic-free period care is about three wins:
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Comfort & skin-friendliness
Natural fibers like organic cotton and bamboo are breathable and gentler on sensitive skin. Many people notice fewer rashes, less chafing, and less irritation when they switch. -
Confidence & convenience
Reusables like cups, cloth pads, and period underwear are designed to stay put, reduce leaks, and last for years. That means fewer emergency runs to a store and less stress at school. -
Cost & climate
A single cup or a small set of cloth pads/period underwear can last several years. That’s less money over time and far less trash. Starting plastic-free from the beginning sets a sustainable habit you’ll feel proud of.
Period Care Glossary (Teen-Friendly!)
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Flow: How much you bleed (light, medium, heavy). It can vary day to day.
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Cycle: Day 1 is the first day of bleeding. The average cycle is ~28 days, but anywhere from ~21–35 days is common when your period is new.
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Organic cotton pad/tampon: Made without synthetic fragrances or dyes; look for plastic-free options.
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Applicator tampons: Some have plastic applicators; choose cardboard or go applicator-free to reduce plastic.
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Reusable cloth pads: Washable pads that snap around underwear.
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Period underwear: Underwear with built-in absorbent layers. Reusable, comfy, and discreet.
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Menstrual cup: A soft silicone bell that sits inside the vagina to collect (not absorb) blood. Reusable for years with proper care.
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Menstrual disc: A flexible ring with a catchment that sits higher near the cervix. Great for sports and sometimes mess-free sex later in life; some teens prefer cups first.
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pH-balanced wash: Gentle cleanser for pads/underwear; avoid harsh detergents and fabric softeners.
Your Plastic-Free Options (Pros, Cons, & “Real Talk”)
1) Organic, Plastic-Free Disposable Pads & Tampons
Best for: Beginners who want a familiar, low-learning-curve option.
Pros: Simple to use, easy to carry, good for early cycles when flow is unpredictable.
Cons: Ongoing cost, waste, and you still have to remember to restock.
Planet tip: Choose organic cotton pads and applicator-free or cardboard-applicator tampons.
How to choose:
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Look for 100% organic cotton topsheets and cores, chlorine-free processing, and fragrance-free products.
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Match absorbency to your flow: regular for light/medium days, super for heavy days.
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If you’re sporty, tampons can be convenient; if you’re not comfortable inserting anything, start with pads.
2) Reusable Cloth Pads
Best for: Comfort lovers, sensitive skin, anyone who likes soft fabrics.
Pros: Zero disposable waste, cute patterns, super soft, snap-on wings that stay put.
Cons: You’ll need to rinse and wash; carrying a used pad when you’re out requires a small wet bag.
Planet tip: Two to four pads may cover a day if you can rinse between uses; a set of 6–10 can cover a full cycle.
How to choose:
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Get a mix of pantyliners (spotting/last days), day pads (regular flow), and overnight pads (longer and more absorbent).
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Fabrics: organic cotton or bamboo.
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Look for leak-proof layers that are PFAS-free.
Use & care:
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After changing, rinse with cold water to prevent stains, then machine wash on cold/warm with mild detergent. Line-dry or tumble low. Skip fabric softeners—they reduce absorbency.
3) Period Underwear
Best for: School days, sleepovers, sports, and “set it and forget it” convenience.
Pros: Feels like regular underwear; built-in absorbency; great backup under a cup on heavy days.
Cons: Higher upfront cost; you’ll need 3–5 pairs to rotate comfortably.
Planet tip: Pick pairs rated for different absorbencies (light, medium, heavy/overnight) to build a flexible set.
Use & care:
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Rinse cold after wearing, wash with mild detergent, and air-dry to preserve the absorbent layers.
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Avoid bleach and fabric softeners.
4) Menstrual Cups (Beginner-Friendly, Promise)
Best for: Teens who want long wear time (up to ~12 hours), swimmers, athletes, campers, and anyone who hates frequent bathroom trips.
Pros: Reusable for years, leak-resistant when fitted properly, swim-safe, odor-free, and very cost-effective over time.
Cons: Insertion and removal take practice; not everyone loves the learning curve in the first cycle or two.
How to choose:
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Soft, teen-friendly cups with smaller diameters can be more comfortable at first.
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If you haven’t used tampons, expect a learning phase—watch a how-to video and practice on a low-stress day at home.
Basic how-to:
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Wash your hands.
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Fold the cup (C-fold or punch-down fold).
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Insert angled toward your tailbone; it sits lower than a tampon.
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Let it open fully and check for a seal by gently rotating or running a finger around the rim.
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To remove, pinch the base to break the seal and wiggle out.
Cleaning:
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Rinse and wash with mild soap during your cycle.
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Between cycles, boil for 5 minutes (check brand guidance).
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Store in a breathable bag, not an airtight container.
Build Your First Plastic-Free Period Kit (School-Safe)
Consider building a small, discreet kit you can keep in your backpack or locker:
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1–2 pairs of period underwear (one on, one backup in a zip pouch)
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1–2 cloth pads (day + overnight) and a mini wet bag
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A compact pack of organic cotton pads or tampons (for emergencies or lending to a friend)
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Travel-size wipe (fragrance-free), or a small bottle of water for quick rinsing if needed
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Pain relief plan: heating patch, peppermint or ginger tea bag in case you can get hot water, and any doctor-approved pain meds
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A spare pair of regular underwear and leggings (just in case—no shame!)
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A confidence card: quick steps for your chosen method so you don’t blank in a rush
How to Decide What to Use (No Wrong Answers)
Use this flow (pun intended):
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Comfort first: If the idea of inserting anything feels scary, start with period underwear + organic pads.
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Active days: If you’re swimming or doing sports, tampons (cardboard/applicator-free) or a menstrual cup are super practical.
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Budget + planet: Want the biggest long-term savings and the least waste? Cups and period underwear are the MVPs.
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Skin sensitivity: Try organic cotton pads/liners and cloth pads to avoid plastic, dyes, and fragrances.
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Mix & match: Many teens use cup + period underwear on heavy days and period underwear alone on light days. Your period, your rules.
Your First Period: Step-by-Step
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Observe your flow. The first 1–2 cycles can be irregular. Track in a calendar app or notebook.
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Start simple. Use period underwear or organic pads while you get the hang of timing your changes.
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Practice at home. If you want to use a cup or tampon, try on a chilled weekend first.
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Set reminders. For cups: start with 6–8 hours and adjust. For pads/underwear: check every 3–4 hours on heavier days.
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Expect variation. Cramps, mood shifts, bloating, or none of the above—everyone’s different. Be kind to yourself.
School Day Game Plan (Leak-Less, Stress-Less)
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Seat confidence: Wear period underwear as a base layer (even if you also use a pad or cup).
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Scheduled checks: Visit the bathroom during lunch or a class change—make it routine.
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Wet bag FTW: A tiny waterproof pouch makes carrying a used pad or spare underwear discreet.
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Spill strategy: If you leak, breathe. Tie a sweatshirt around your waist or change into your spare leggings. It happens to everyone at least once.
Sports, Dance, and Swimming
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Swimming: Menstrual cups and tampons (no applicator or cardboard applicator) are your best bet. Period underwear alone won’t work in water.
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High impact sports: Many athletes love the security of cup + period underwear.
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Stretchy fabrics: Choose moisture-wicking, breathable materials for workouts.
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Hydrate and fuel: Cramps can be worse when you’re dehydrated or under-fed—pack a snack.
Cramps & Comfort, Naturally
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Heat: A microwavable heat pad or stick-on heat patch relieves cramps and back aches.
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Movement: Gentle walking, stretching, or yoga can decrease pain.
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Magnesium-rich foods: Dark leafy greens, almonds, and dark chocolate can help some people.
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Herbal allies: Peppermint, ginger, and chamomile teas are popular soothing options.
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Talk to a trusted adult or clinician: If cramps are severe, irregular, or disrupt daily life, see a healthcare provider.
Cleaning & Care, the Plastic-Free Way
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Cold rinse first: For any blood-stained fabric (underwear or cloth pads), rinse in cold water ASAP to prevent setting.
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Mild detergents only: Skip fabric softener and bleach; they can reduce absorbency and irritate skin.
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Air-dry when possible: It maintains absorbency layers longer.
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Cup care: Wash with gentle, unscented soap; boil between cycles; store in a breathable pouch.
Budget Breakdown: What Actually Saves Money?
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Organic pads/tampons: Lower upfront cost, ongoing monthly expense.
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Cloth pads: Mid upfront cost; last several years.
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Period underwear: Higher upfront cost; last 2–4+ years with good care.
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Menstrual cup: One-time cost; often lasts several years with proper care.
Smart starter combo on a budget:
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1 menstrual cup + 2 pairs of medium-absorbency period underwear + 2 cloth pads (one day, one overnight).
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Keep a small pack of organic cotton pads for emergencies.
This combo covers most situations with minimal waste and keeps monthly costs close to zero.
Privacy, Boundaries, and Body Autonomy
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Your body, your pace: If you’re not ready to try internal products (tampons, cups), that’s okay. You can be 100% plastic-free with pads and period underwear.
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Inclusivity matters: Not all people who menstruate are girls; if you’re trans or non-binary, choose products that fit your body and identity. Period underwear in boxer styles can feel more affirming for some.
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Conversations at home: Share what you want, skip what you don’t. If you need supplies or a note for school, ask a trusted adult.
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At the nurse’s office: It’s okay to ask for what you need—privacy, time, or supplies.
Travel & Sleepovers
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Pack a mini kit: Spare period underwear, a cloth pad, a wet bag, and a small soap or gentle travel wash.
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Cup users: Bring your storage pouch and a small bottle of water if you won’t have a sink. You can reinsert after wiping with clean toilet paper in a pinch and properly rinse later.
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Laundry access: If washing isn’t possible right away, rinse and store used items in a wet bag to wash when you’re home.
Troubleshooting: Common “Uh-ohs” (and Fixes)
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Leaks: Increase absorbency (switch to heavy-day underwear or a thicker pad), change more often, or use a backup (cup + underwear).
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Irritation or itching: Switch to organic cotton or bamboo fabrics; avoid scented products; ensure items are thoroughly rinsed of detergent.
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Cup feels uncomfortable: Try a different fold, trim the stem a tiny bit (if the design allows), or consider a softer/smaller cup. Make sure it’s not too high or too low.
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Odor: Usually caused by leaving products on too long or by bacteria trapped by synthetic fabrics. Choose breathable fibers and rinse promptly.
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Irregular cycles: Totally normal at the start. Track patterns; if cycles are very heavy, very painful, or absent for months, see a clinician.
Myths, Busted
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“You can’t use a cup if you’re a teen.”
You can. Many brands make small, soft cups designed for beginners. Comfort and consent come first. -
“Period underwear is basically diapers.”
Not at all. They look like regular underwear and feel like normal fabric with hidden absorbency layers. -
“Organic means delicate and leaky.”
Organic cotton pads and tampons perform just as well as conventional ones—without plastic topsheets or fragrances. -
“Reusable = unhygienic.”
With proper washing/boiling and drying, reusables are clean, safe, and comfortable.
A Sustainable Routine in Three Levels
Level 1: Starter (Low Effort, Low Learning Curve)
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Organic cotton pads + 1–2 pairs of period underwear for backup/overnights.
Level 2: Confident Mixer (Balanced, Budget-Smart)
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Cup on moderate/heavy days + period underwear; cloth pads for school days or when you want a break from internal products.
Level 3: Pro Planet (Minimal Waste, Maximum Freedom)
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Cup most days + period underwear nights; cloth liners for the last days. Disposables only for emergencies.
Pick a level that fits your life now. You can always change it later.
Track Your Cycle (Without the Pressure)
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Simple is best: A calendar app or a paper tracker works. Mark day 1 and note flow levels and cramps.
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Look for patterns: You might notice you need heavier protection on days 2–3 and lighter on days 4–5.
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Respect privacy: Choose apps that don’t overshare data; you can also keep a private paper journal.
Sustainable Periods Beyond Products
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Hydration & nutrition: Your body uses extra energy—drink water and eat iron-rich foods (beans, spinach, lentils).
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Sleep: Aim for consistent rest; it can reduce cramps and mood swings.
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Movement: Even gentle activity can help with flow and comfort.
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Mind your language: Periods aren’t “gross.” They’re normal. Reframing your self-talk lowers stress and stigma for everyone, including your friends.
FAQ: Real Questions Teens Ask
Q: I’m nervous about leaks at school. What’s the safest setup?
A: Wear period underwear as a base. Add an organic cotton pad or a cup depending on your comfort. Check at lunch and replace if needed. Keep a spare pair and a wet bag in your backpack.
Q: What if I can’t wash cloth pads at school?
A: Use a mini wet bag. Fold the used pad (clean side out), snap it closed, and store it until you get home to rinse and wash.
Q: Are cups safe for beginners?
A: Yes, when used as directed. Choose a soft, smaller size, practice insertion and removal at home, and keep nails short. Always wash hands before and after.
Q: I’m an athlete. What works best for practices and games?
A: Many athletes prefer a cup or tampons for movement + period underwear as backup. For swimming, use a cup or tampon—period underwear won’t work in water.
Q: My period is super irregular. Is that normal?
A: In the first 1–2 years, irregular timing is common. Track your cycles. If your period is extremely heavy, very painful, or disappears for months, talk to a healthcare provider.
Q: Can I go fully plastic-free without using internal products?
A: Absolutely. Combine period underwear with cloth pads and organic cotton disposables (cardboard or no applicator) for emergencies.
Q: I have sensitive skin. What should I avoid?
A: Fragrances, dyes, and plastic topsheets. Choose organic cotton, bamboo fabrics, and gentle detergents. Rinse thoroughly to remove soap residues.
Q: How many reusables do I need?
A: For a typical cycle:
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Period underwear: 3–5 pairs (mix absorbencies)
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Cloth pads: 6–10 (liners, day, overnight mix)
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Cup: 1 (plus organic pads for backup during learning)
Quick Checklist: Your Plastic-Free Starter Pack
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Choose your primary method (underwear, pads, cup, or a combo)
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Build a school kit: spare underwear, pad, wet bag, mini wipe
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Set a phone reminder for midday check
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Track cycle days and flow notes
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Learn your product care routine (rinse/wash/boil)
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Prep a comfort plan (heat patch, tea, stretches)
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Tell one trusted adult or friend your plan (optional, but helpful)
Final Words: You’ve Got This
Your period is not a problem to solve; it’s a rhythm to learn. Starting plastic-free from day one puts you in charge: fewer leaks, fewer emergency store runs, and a lot less waste. You’ll tweak your setup as you go—and that’s normal. The goal isn’t perfection; it’s comfort, confidence, and a routine that supports your life.
Ready to build your kit? You can find the best sustainable period products from Plastic Free Pursuit.